The Fat Burn Revolution (43 page)
Read The Fat Burn Revolution Online
Authors: Julia Buckley
This single arm version of the chest fly exercise challenges the chest muscles further, offering even greater lifting and firming benefits for the chest
area.
1
Lie face up on your bench or on the floor with knees bent. Hold a dumbbell in one hand. Extend that arm out to your side, keeping a slight bend in
the elbow and place the other hand on your hip, elbow pointing out to the side.
2
Keeping the arm extended and elbow slightly bent, bring the dumbbell above the chest, leaving the other arm in place. Hold for a second at the top
and then return the arm back out to the side in a slow controlled motion.
3
Perform the exercise for 10 times then repeat with the other arm.
TIPS
Inhale as you open the arms, exhale as you bring them back in |
Do not let the arms drift down below the chest or up beyond the shoulders |
Keep your back pressed firmly into the floor/bench and do not allow it to arch up |
Really squeeze the pectoral muscles in the chest as you bring the weight up |
double back extension
Nothing lifts you like a good workout.
target area
core, lower back & bum
In Phase I you encountered the leg lift back extension and the arm lift back extension. This move is a mash up of both of those exercises offering double
back strengthening and core sculpting benefits.
1
Lie face down on your mat with both of your legs straight and pressed together. Extend your arms straight over your head, palms down.
2
Squeeze the muscles in your lower back as you raise your upper body and your legs off the mat simultaneously, in a slow and controlled movement.
Keep your arms and legs straight, knees and ankles stay pressed together. Arms should remain shoulder-width apart, palms facing down.
3
Hold for a second before slowly lowering the chest and legs back down onto the mat. This is one repetition.
TIPS
Breathe in when lifting your body and exhale as you lower |
Again, it doesn’t matter how high you can lift so long as you feel the muscles working and your technique is correct |
Lift to a point that challenges your muscles but is not painful |
If you find it too much to lift both legs and arms, try lifting a single arm and leg on opposite sides. Keep alternating sides to complete your reps |
reverse grip bent-over row
Soon you will be the one inspiring other people to join the Fat Burn Revolution.
target area
chest, upper back, shoulders
This is another variation of the bent-over row. This time you’ll simply be changing the position of your hands to work the bicep muscles in the
upper arms a little harder at the same time as shaping the upper back and activating the core muscles.
1
Hold a dumbbell in each hand. Plant your feet firmly into the floor, about shoulder-width apart, bend your knees slightly then hinge forward from
your hips, keeping your back straight and core muscles tight. Let your arms drop down towards the floor, holding the dumbbells with palms facing away from your legs.
2
Squeezing your shoulder blades together, pull the dumbbells up towards your lower ribcage. Your upper arms should be at about a 45-degree angle to
your body at the top of the movement.
3
Lower the weight back down in a slow and controlled motion to return to the starting position.
TIPS
Inhale as you lower the weights and exhale as you perform the pulling movement |
Keep your back straight and neck in-line with your spine, you should be looking diagonally down to the floor in front of you |
Maintain control as you move, go slowly and don’t jerk the weights up and down |
Really concentrate on squeezing the muscles of the upper back to draw the weights in towards you |
straight leg deadlift
target area
chest, upper back, shoulders
Good form is more important than ever when doing this exercise, so start out with no weights until you’ve fully mastered the move. Once you can
perform this move correctly your body is in for a real treat as it is an excellent move for firming and strengthening the back of the body, especially the thighs and buttocks. It works a lot of
very large muscles, so it’s a great fat burner too.
1
Stand straight and tall, head up, looking forward, feet shoulder-width apart. If you’re using weights hold a dumbbell in each hand in
front of your thighs, palms facing the body. Otherwise, place your hands on your hips, elbows out.
2
Keep the back very straight, core tight, and hinge forward at the hips. You are aiming to get your back parallel to the floor eventually, but
depending on your flexibility you may not be able to get that low. Only come down to a point where you feel a comfortable stretch in the back of your thighs. If you’re holding dumbbells
keep your arms straight and close to your legs as you lower.
3
Squeeze the buttocks as you slowly return to the upright position, always maintaining a very straight back.
TIPS
Breathe in as you lower your body, breathe out when returning to the starting position |
Maintain a straight back, tight core and keep your neck in-line with your spine throughout the exercise |
Even if you can get comfortably get down low, do not allow the weights to touch the ground |
Perform this exercise in a very slow and controlled manner, never jerk or use momentum |